Butternut & Coconut Breaky

butternutty breaky

This gluten free breakfast is a real vitamin powerhouse. With it’s high beta carotene and zinc content from the butternut squash… …this healthy grain free breakfast boosts your immune system and is good for your skin. Combine this with some nourishing coconut and you are in for a sweet treat that is deliciously filling.

Butternut Squash & Coconut Breaky

Prep time10 minutes
Cook time10 minutes
Total time20 minutes
Dietary Candida Diet Recipes Phase 3, Gluten Free, Vegan, Vegetarian
Meal type Breakfast, Snack


  • 1 butternut squash
  • 5 tablespoons coconut flour
  • 1 tablespoon desiccated coconut or flaked coconut
  • rice milk
  • cinnamon


This is a comforting grain free & gluten free breakfast alternative (from Phase 3 of the Candida Diet onwards) that even the most sensitive tummy can handle.

 Top Tip: Get the peeling chopping bit done the night before, while watching tv. Store it in an airtight container in the fridge – et voila your breaky the next morning will practically make itself 🙂

It also makes a great mid afternoon snack. Depending on how big the squash is, I recommend you split the portion in half – another breakfast taken car of.

If you have digestive disorders that are directly candida related and you are still experiencing quite a few symptoms then it is best to enjoy this dish only in moderation once you can at least tolerate potatoes well. A good idea is also to add some courgette whilst cooking- that takes some of the sweetness of it and is more candida diet friendly 😉

But if you are concerned about the natural sugar content in it then just wait until your yeast levels are more under control. I personally found that butternut squash agreed best with me when I combined it with other vegetables like marrow, courgette or cucumber (or cauliflower, bell pepper and chickpeas in Vegetable Jalfrezi Curry, mmmh…!)

In the beginning of phase 3 when I had it on it’s own it made my blood sugar rise very quickly, triggering a pleasant all to familiar whoozeyness (also most likely due to the fact that I usually demolished a whole medium sized butternut squash!). So, be warned – if you are suffering from an acute case of thrush or systemic candida then it could make your symptoms worse.

This dish is mainly for people with a delicate digestive system who have only got a mild case of candida or are healthy 🙂 If that’s you then you’ve got a sweet alternative from eating breads and cereals for breakfast to look forward to.



Step 1
butternut squash preparation
Cut the butternut squash lengthwise into 4 parts, peel the hard skin off with a potato peeler, and remove the seeds and stringy bits from the core. Cut it up into 1-2cm big chunks.
Step 2
butternut squash cooking
Then cover the bottom of a saucepan with rice milk and add the butternut squash pieces. Simmer on a medium heat, until the butternut pieces are soft but not mushy. Sprinkle some Cinnamon over the top, add the coconut flour, stirring continuously. Making sure that nothing sticks to the saucepan and burns.
Step 3
coconut squash and coconut breakfast
Now you can either serve it with coconut flakes on top, or you can blend it into a creamy butternut squash pud. Either way it’s suuuper delicious – and apart from the chopping actually really quick to make. If you are concerned that the sweetness might aggravate candida – try eating it with chilled cucumber slices alongside some ginger or herbal tea. I find this helps to stabilise my blood sugar levels.

This is really quick & healthy snack food and ideal for freezing. When are you going to try it?
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    • Alie

      Reply Reply November 9, 2012

      Sounds delicious Sandra, I’ll have to give this a go!
      I made some sunflower seed butter last night (in the same way as you would make almond butter). Have you tired it? It’s delicious!

      • Sandra

        Reply Reply November 21, 2012

        Mmmh.. great idea – I haven’t tried the sunflower butter yet, but it’s right up my street, since I’m currently experimenting with grain free breakfasts and lots of seedy variations ? I’m glas you mentioned it x

    • Margaret

      Reply Reply November 9, 2012

      Sounds great. Good thing we grew butternut squash this year :)

      • Sandra

        Reply Reply November 21, 2012

        Fantastic, that must be very rewarding to harvest your own vegetables. Butternut squash are definitely a great choice – They also taste marvellous oven roasted with a filling from broccoli, feta, tomatoes, buckweat and pine kernels :-)

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